WOD for Friday 1-15-15. The return of Brandon and Gage.January 15, 2016
Gage will handle your instruction at 6, 7 and 1pm, with Brandon running the show at 5 and 6. Brock at 8:45
Diet Contest– Interval Friday 5 rounds of 2 on/4 Off BUT working rounds are split 1 Min Airdyne and 1 Min s20 @ 95/65. Add Calories and reps for a total. These MUST be all-out sprints. Please lock your elbows and knees simultaneously with the barbell over your HEELS, to count the rep.
Instructor Notes: 2 on/ 4 off can accommodate 2 groups. Group 1 starting at zero, 6, 12, 18 and 24 minutes. Group 2 starting at 3, 9, 15, 21 and 27 minutes. This gives each group 1 minute to transition. Newer people may need reminders/assistance with seat adjustments and display control. If you have more than 10 people, please have some people opt for the Row or Ski erg, entirely (if they’d rather) or rotating per round (if no one wants to move).
Open Prep– A) 4 minutes max reps- 100 lb Thrusters/15 C2b Pullups. 3 rounds (90 reps) extends your time another 4 minutes. Fail to get 3 rounds and you rest 4 minutes and go again. Rest to recovery and then B) Every second minute for 5 cycles- 5 Unbroken Thursters 135/95.
Instructor notes: Notes: Most of the athlete’s following this protocol are a little more experienced, and once you explain the format, you’ll probably spend more time with the Diet Contestants. The format is unusual and based on a past open workout. Athletes are to perform as many reps as possible in 4 minutes of 15 thrusters @ 100/70 and 15 chest to bar pullups. In the event that an athlete clears 3 full rounds (90 reps) their…reward… is an additional 4 minutes with which to score points. Most athletes will not reach 90 reps in which case they rest to full recovery and go a second time for a separate score.